Seated Wrist Extension; Standing Wrist Curl - Bowflex Blaze Owner's Manual

Arm Exercises
Muscles worked:
Forearms
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Move slowly, and keep tension in the
back of the forearms at all times.
• Keep your chest lifted, trunk muscles
tightened, and a very slight arch in
your lower back.
• You may perform this exercise one
arm at a time to make it easier to focus
and isolate the back of your forearms,
or you can perform it with both arms
simultaneously to save time.
Muscles worked:
Biceps and Forearms
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, trunk muscles
tight, and a very slight arch in your
lower back.
• Move slowly, keeping tension in the
front of your forearms at all times.
• Do not increase or decrease the bend
in your elbow during this exercise—
keep all motion in the wrist.
• Do not rock your body back and forth
during wrist motion.

Seated Wrist Extension

START
• Sit on the Bench, facing
the Power Rod
bent, and feet together and
flat on the Bench. Sit far
enough back on the Bench to
maintain physical and cable
tension throughout the exer-
cise.
• Grasp the Handgrips, palm
facing down, and rest your
mid-forearms on your lower
thighs, keeping your elbows
flared slightly to the side.

Standing Wrist Curl

START
• Straddle the Seat Rail, facing
the Power Rod
• Reach down and grasp the
Handgrips.
• Straighten, keeping your
upper arms and elbows by
your sides, elbows loose.
• Bend your elbows 90
palms up, and maintain that
position throughout the entire
exercise.
FINISH
Start
• Slowly curl the back of your
®
unit, knees
• Stop when wrists are 90
• Slowly return to the Start
FINISH
Start
• With your upper arms sta-
®
unit.
• Keeping your forearms still,
o
,
Action
fists backward toward your
forearms.
o
forearms or when you experi-
ence discomfort.
position.
Action
tionary and your elbows at
your sides, slowly curl your
fists toward the front of your
forearms.
slowly let your fists return to
the Start position.
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